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Training Log Archive: GlenT

In the 7 days ending Jun 22, 2015:

activity	#	time	miles		km		+m				load
Strength and Flexibility	3	2:30:00									30.0
Field Checking	2	1:52:44	5.46	(20:39)	8.78	(12:50)	187				15.0
Orienteering	2	1:15:49	4.95	(15:19)	7.96	(9:31)	200	23 /	26c	88%	40.3
Swimming	1	32:00									9.0
Trail Run	1	29:09	2.18	(13:24)	3.5	(8:19)	43				5.1
Stationary Bike	1	12:00									3.0
Total	6	6:51:42	12.58		20.25		430	23 /	26c	88%	102.4

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Monday Jun 22, 2015 #

Strength and Flexibility (Yoga/Pilates) 50:00 [2]

More pushups and planks that the other Pilates class. More sweating too.

Sunday Jun 21, 2015 #

Event: WCOC Ratlum Mountain

2 PM

Orienteering race 17:53 ** 2.26 km (7:55 / km) +36m 7:20 / km
ahr:147 max:160 spiked:8/10c

Sprint B at Ratlum Mountain. Course was lots of trail running with most controls just off the trails. Overran #6 and lost 90 sec looping around through the woods looking for it. Poor execution on #10 (off-line cutting up through the woods to the larger trail) probably cost 20-30sec. Otherwise a fun and fast run. Started off conservatively to test the knee which held up made occasionally made its presence known.

Thanks to Rhonda and Charlie for once again hosting a fun event with great food and socializing afterwards.

Orienteering race 17:47 *** 1.83 km (9:45 / km) +68m 8:13 / km
ahr:153 max:163 spiked:11/12c

Sprint A. Somewhat more technical than Sprint B with more woods running. Started in a mass start with Jeff and JJ, but staggered by about 20-30 seconds (JJ, me, then Jeff). Saw JJ off and on until about #10. Jeff caught up at #5, passed me on the uphill to #9 but then headed off to explore a different area than where #9 was. My only significant error was on #10 where I drifted right and had to circle back around to the control when I hit the hill (~30 sec lost). Another fun sprint.

Sprint A - Splits

Sprint B - Splits

Friday Jun 19, 2015 #

12 PM

Field Checking 1:00:00 [1] 5.41 km (11:05 / km) +140m 9:49 / km
shoes: VJ Falcons 6

Vettering at Pineridge. Finishing up stuff on the south side of the road. Actual time 2:36.

3 PM

Trail Run 11:10 1.46 km (7:39 / km) +43m 6:40 / km
ahr:125 max:138 shoes: VJ Falcons 4 (yellow)

Parking lot to the tentative Day 2 start. Paved road, gravel road and trail.

Orienteering race 15:53 *** 1.68 km (9:28 / km) +55m 8:08 / km
ahr:143 max:151 spiked:3/3c shoes: VJ Falcons 4 (yellow)

First three controls of Green 2 course at "race" effort to get some data on the speed of the woods.

Orienteering 12:29 1.16 km (10:46 / km)
ahr:126 max:141 shoes: VJ Falcons 4 (yellow)

"Easy" effort back to the beginning of the long leg, using a predominantly trails route. Didn't start watch right away.

Orienteering race 11:47 *** 1.04 km (11:20 / km) +41m 9:28 / km
ahr:146 max:155 spiked:1/1c shoes: VJ Falcons 4 (yellow)

Re-run of long leg at "race" effort using a different route.

Field Checking 52:44 3.37 km (15:38 / km) +47m 14:37 / km
ahr:113 max:152 shoes: VJ Falcons 4 (yellow)

Checking some control sites on the north side of the road, while I was in the area. Did one 3-4 minute "race" effort segment testing an alternate final approach on the leg I had test run.

Trail Run 17:59 2.04 km (8:48 / km)
ahr:108 max:126 shoes: VJ Falcons 4 (yellow)

Back to the car on trails and roads. Mix of walk and jog since I was pretty tired by this point.

Thursday Jun 18, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Bands.

Swimming 32:00

1600yds. 6x200yds. on 4:00 (~3:15). 100yds moderately hard in 1:27 after the 200s and a short break. 300yds total of easy stuff before during and after.

Tuesday Jun 16, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Stationary Bike 12:00

A test of the knee on the go-nowhere bike. Was OK.

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